Grow Taller Faster With These Essential Vitamins and Minerals (2023)

Growing taller takes a toll on your body and in order to be successful you will have to fuel your body with the absolute best nutrition andsupplementsavailable. In order to get the absolute maximum amount of benefit from yourgrow tallerjourney, you are going to have to devote yourself to good nutrition. However, by using the nutritional guidelines and supplements listed here, you’ll find that growing taller will be much easier than it would otherwise.

Remember when you are making nutritional decisions that you are making a life choice. You’ve always heard that vitamins only work if you take them day after day and are virtually useless if you only take them sporadically. The same is true for food as well. So remember that even after you have successfully completed the program. Eating well will serve you well for the rest of your life and make you a leaner, stronger, taller, and more fit person overall.

There are several categories offoodsto consider and some are of more interest to you in regards to the program than others. That is certainly not to say that they are more important or anything like that so you should definitely be including them into your diet as well.


Everything you’ve already heard is true. You have to drink more water. Already think you’re drinking enough? It’s more likely than not that you probably aren’t. It’s estimated that more than 80% of Americans are chronically dehydrated, which can lead to and perpetuate a whole host of unsavory health conditions including, but certainly not limited to toxin build-up, inability to focus, and general malaise. Water flushes our bodies clean and, in a sense, keeps them “well-lubricated” like a well-oiled machine. The daily recommendation for water intake is eight 8-ounce cups per day, which is 64 ounces or ½ gallon per day. Try to shoot for at least 50% more by consuming ¾ gallon or 96 ounces per day. After a few days, you will realize that it’s really not that difficult to do at all.


Your mother told you to drink your milk and once again she’s right. Take this into consideration: up until around the turn of the 20th century, people in the US were the tallest in the world, towering over Asians and Europeans. That was because until that time, nutritional standards for other countries weren’t yet up-to-par with that of Americans’. That time is over.

Men in the Netherlands, for instance, used to be among the shortest in the world. Now they average 6’2” tall. Compare that to the US average of 5’9”. The average height of Asians has increased a full 3.5 inches in the last 100 years. The most prevalent hypotheses cite increased milk consumption as the answer why.

Milk is virtually unparalleled in its benefits because it contains such an optimum blend of vitamins, minerals, and proteins. Even milk that has been processed in order to limit the amount of fat it contains still cannot be beaten for its dietary benefits so if you’re concerned about your weight, you can always pick up 2%, 1% or even skim milk.

Grow Taller Faster With These Essential Vitamins and Minerals (1)

Many people are lactose intolerant, meaning that they cannot handle milk well. For those people, there is no shortage of milk substitutes available in pretty much every grocery store that will have nearly all (or all) the benefits of milk without the harsh effects that milk can have on their constitution. Soy milk is often regarded as a popular substitute for those people but there are other options available as well.

Personally, I drink a half gallon of 2% milk per day. That may seem extreme to many people, but I don’t believe that it is. I have never experienced a problem from drinking that much milk in terms of gaining unwanted fat and I can consume that much milk easily while still drinking a gallon of water per day. The key, I think, is to plan out your day according to how much you plan on consuming. If you plan on drinking half of what I drink per day (a ¼ gallon; four 8 ounce glasses) then you should set a goal for yourself during different times of the day. Since it’s 32 ounces, you can’t evenly split it into thirds, but since it’s not an exact science, go for 33 ounces per day and drink one glass in the morning with breakfast, one glass at lunch, and one glass at dinner; each glass being 11 ounces. Just as long as you get the full amount you will be fine, though I wouldn’t recommend trying to drink an entire half gallon of milk at once.


Phosphorus is an important mineral that provides the body with energy and assists in cell reproduction. The recommended daily dosage of phosphorus is between 800 and 1200 mg per day for adults. Great sources for phosphorus are whole grains, unsalted nuts, lean meats, eggs, chicken, turkey, and fish.


Magnesium is an essential mineral for muscle and nerve functions and aids the body’s cardiovascular system. It is also imperative to the proper metabolism of vitamin C and calcium, two other important minerals. The recommended daily dosage of magnesium is between 300 to 400 mg per day for adults. Great sources for magnesium are dark green vegetables, yellow corn, unsalted nuts, lemons, grapefruit, apples, and figs.


Iron is an essential mineral for cell reproduction, aiding growth, optimal skin tone, hemoglobin formulation in the blood, and prevention of fatigue. It’s important to check for “Ferrous Sulfate” in any iron supplements you may be taking which depletes the body of vitamin E. It’s actually best to bypass supplementation of iron for most men and get the recommended amounts from food. Women may need supplementation, however, as their bodies require more iron and they are more likely to experience a lack of it. Adults are recommended to take between 10 and 18 mg of iron per day. Great sources for iron include red meat, raw clams, whole grain cereals, oysters, eggs, beef kidney, and liver.


Iodine helps the body burn excess fat, promotes healthy cell growth, and provides energy. You should try to get between 80 and 150 mcg (micrograms) per day but be careful not to ingest too much, as that can cause adverse consequences. Iodine can be found in foods grown in iodine-rich soil, onions, seafood, salt, and kelp.


Fluoride (yes, the same fluoride found in toothpaste, though you probably shouldn’t eat that) helps keep bones strong, which is why it helps reduce tooth decay. You probably shouldn’t worry too much about getting too much fluoride for a couple of reasons. The first is that the recommended amount hasn’t really been determined yet and the second is that you probably already get enough fluoride just from drinking tap water that has been fluorinated.


Chlorine gives the water you drink a helping hand by helping to keep your system flushed and clean. It also keeps your body limber. Like fluorine, you probably don’t need to worry too much about getting an adequate amount of chlorine, as most people get more than enough just from table salt. Olives and kelp are also good sources.


Chromium keeps your blood pressure in check and aids in cell growth and reproduction. It’s advised to get around 90 mcg (micrograms) of chromium per day. Great sources of chromium include shellfish, chicken, clams, brewer’s yeast, and most meats.


Copper is known to promote healthy bones and is essential in their development. Copper is also believed to promote healthy skin and hair function as well. Great food sources for copper include eggs, dates, mushrooms, bananas, and whole grain cereals.


Calcium ensures strong, healthy teeth and bones as well as maintaining a regular heartbeat. Adults should get between 600 to 1,500 mg of calcium per day. Great sources for calcium are milk, green vegetables, dry beans, soybeans, sardines, and dairy products.

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Vitamin A

Vitamin A is a necessary element for healthy hair, teeth, gums, and skin. It promotes strong bones and healthy bone growth as well. It also helps the body build a resistance to infection.

Adults should get between 10,000 and 25,000 IU (international units). Great sources of vitamin A are yellow fruit, yellow vegetables, green vegetables, milk, eggs, liver, and carrots.

Vitamin B1

Vitamin B1 promotes healthy cell reproduction and growth, aids in healthy digestion, and promotes nervous system and heart proper function. Adults should try to get 100 to 300 mg per day and great sources are green vegetables, peas, soybeans, peanuts, dried yeast, whole wheat, rice and pork.

Vitamin B2

Vitamin B2 helps maintain good eyesight, healthy skin, hair and nails, and is helpful in promoting healthy cell reproduction and growth. Adults should try to get between 100 to 300 mg of Vitamin B2 per day from foods like milk, leafy green vegetables, yeast, kidney, fish, eggs, and liver.

Vitamin B6

Vitamin B6 works as a natural diuretic, helps the body to properly assimilate fats and proteins, and reduces the formation of neuritis, leg cramps, muscle spasms, and numb hands. Like Vitamins B1 and B2, get between 100 and 300 mg per day of Vitamin B6. Great sources are kidney, beef, cantaloupe, cabbage, brewer’s yeast, and liver.

Vitamin B12

Vitamin B12 promotes healthy cell growth, helps you maintain balance, promotes concentration, generates new red blood cells, and increases energy. Get Vitamin B12 in beef, pork, kidney, liver, and cheese.

Vitamin C

Vitamin C helps prevent illness, aids in healthy teeth and bones, promotes protein cell bonding, and aids in circulation. It also plays a very important role in repairing and health growth of body tissue cells. Get between 1,000 and 10,000 mg of Vitamin C per day from such foods as citrus fruits, potatoes, raw cabbage, cauliflower, berries, and tomatoes.

Vitamin D

Vitamin D works hand-in-hand with Vitamin A for many essential functions. It is essential for strong teeth and bones. Get between 400 and 1,000 IU of Vitamin D per day from milk, milk products, fish, and fish liver oil. Sunlight also gives off Vitamin D.

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Vitamin E

Vitamin E helps support endurance by supplying oxygen to the body, helps destroy and prevent harmful blood clots and essential for virility. Get between 200 and 1,000 IU per day of Vitamin E from broccoli, whole wheat, spinach, soy beans, leafy greens, eggs, and wheat germ.

Vitamin F

Vitamin F can help prevent cholesterol deposits in arteries, help prevent heart disease, and aids in cell reproduction and growth. Get between 100 and 150 mg of Vitamin F per day from sunflower oils, linseed, soybeans, almonds, pecans, walnuts, and vegetables.

Vitamin K

Vitamin K is absolutely necessary for proper blood clotting in the event of scrapes and cuts and helps prevent hemorrhaging and internal bleeding. Get between 300 mcg (micrograms) of Vitamin K per day through supplementation and foods such as kelp, green vegetables, soybean, fish liver oils, yogurt, and eggs.

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